Gym for the first time tomorrow morning... HELP!

mclaughlin709

I have no idea where to start. Any advice is welcome!!

Do I eat before or after? What machines should I use? I am looking to lose weight and strengthen muscles

allerina

I'm a big fan of the elliptical. It's not high impact, but it burns a ton of calories and the machines usually have a bunch of different settings. I do strength training 2-3 times a week, I usually do arms one day and legs another and then on the 3rd day I do circuit training, if your gym has a circuit setup I highly recommend that because it's fun and effective.

Spanaval

Unless you have physical limitations (bad back or knees, for instance), you can pretty much pick whatever looks like fun or worth trying. I started with group fitness classes, 'cause I wanted strength training, and wanted someone to keep an eye out for form, and give me modifiers for stuff that did not work.

Gr8ChangesAhead

You must eat something before you go or your body will have no fuel. When you get there ask for an orientation to machines by a staff member that might get you started in the right diretion and good luck.

waldenlev

Great! You've taken the first step (or will have tomorrow morning). Does the gym have a trainer you can ask for assistance? Just an intro to the different machines and how to use them would be beneficial. If not, the machines typically have placards on them with general info, but don't be shy, if you're unsure ask. Everyone on there was "new" at one point.

Eating before or after is up to debate. Some say you should so your body has access to fuel, others prefer not to. I'm in the latter camp, I can't exercise shortly after eating. I'd rather get up, hit the gym then come home and eat.

Are you just using weights, or doing cardio at the gym too? Do you have any feel for where to start, time wise? When I started 5 minutes was a killer for me, others would look at 30 minutes and laugh. The first thing you'll need to do is establish a baseline. And take your pulse, and record it! If you have a HRM great, but your finger on your neck and a 10 second timer works great too

Best of luck tomorrow morning! Report back!

megsmom2

Most gyms give an orientation the first day, and some will offer you a fitness evaluation with a trainer. (They're trying to sell you a personal trainer contract....you don't have to sign up for that though if you don't want to). Just take it easy...everyone starts somewhere! Let the staff show you a couple of things to start off. You can add more later as you're comfortable.

mclaughlin709

Thanks! There is no trainer or orientation (not that I know of) .. it's just the YMCA.. and I am SO nervous.. is that normal?! I'm so on the fence about it, I really want to start, but then I keep saying "What if I look weird" or "what if I'm the biggest person there?!" .. such a struggle!!

Hezzietiger1

Eat some oatmeal or something before you go.. you definitely don't want to go on a completely empty stomach, but light is good. If your gym offers free fitness classes jump in... they are so much fun. If not, play around and just get a feel for the different stuff that's there...

I totally totally suggest hooking up with a trainer for a session or two... he or she can help you set up some fitness goals and develop a training routine to get you started on the right path of results quickly so you won't get discouraged..

chachadiva150

Thanks! There is no trainer or orientation (not that I know of) .. it's just the YMCA.. and I am SO nervous.. is that normal?! I'm so on the fence about it, I really want to start, but then I keep saying "What if I look weird" or "what if I'm the biggest person there?!" .. such a struggle!!

You can ASK for an orientation or a free visit with a trainer. It's in their best interest to make sure you use the equipment safely.

irisheyez718

If your YMCA is like MY YMCA, they do have orientations, you just need to set up an appointment with a Wellness Coach. I LOVE my YMCA. You can have appointments with the Wellness Coaches as much as you'd like, no extra cost. They will work up a workout plan for you, whatever you'd like. Everyone is very helpful! I go 6 days a week now, I never would have thought that could happen! Good luck, and have fun!

builtforlife

I say go straight into lifting weights, the quicker you get over that fear the better. Dont lift heavy.

ashhhhole

my first day I tried a little bit of everything. you'll find the machines you love, and the ones you hate. don't be afraid to hop from one thing to another though! also, if its early in the morning i prefer not to eat before I work out, but thats up to you. If you usually cramp up or feel sick when you eat before working out, then don't eat, if you don't have a problem with it, eat something like fruit that has the stuff to get you going.

megsmom2

We belonged to the YMCA for a while...the one we went to had trainers and everything....but not all do. If yours has a Fit-linxx program sign up! If not...try an elliptical or a treadmill...they're pretty easy to figure out. Good luck!

love22step

Ask management for help! You need to know how to use the equipment safely and properly for great results. Have fun!

wbgolden

You can ASK for an orientation or a free visit with a trainer. It's in their best interest to make sure you use the equipment safely.

You sure can. I've been with the Y for two years and I see them walking people around doing the tour almost every time I go. I wish I'd had them do that for me. So ASK!

And anytime you have questions, ask. It's their job to know the answer. Do NOT just hop on a machine or exercise you don't know about. You're asking for injury.

You don't want injury

casscamp

If it is your first time I definitely recommend the classes! See if there is a schedule when you go in and try lots of different classes. Classes make working out fun. Al ot of places have step aerobics, kick boxing, zumba, body pump, yoga, etc. Take your time don't get discouraged. One thing I like to do is get on a machine where you can see other parts of a gym. That way while you are doing a machine your a comfortable with you can see how others do machines you might not be as used too or know what to do. Good luck tomorrow! Remember everyone has to start out at the gym for the first time at some point, everyone has been the new guy so don't worry too much!

engineman312

http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/

http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

lissymae11

I do the spin class at my gym in addition to using the elliptical... I LOVE the classes! I'm less likely to skip, because I have to sign up ahead of time and they kick you out if you miss a certain amount. It's a great workout too, but it can be customized. No one is going to know if you take it on a slightly lower resistance to start with, and increase as you get fitter and more comfortable with it.

hbm616

Not only should you definitely eat breakfast before going but make sure to drink water tonight and tomorrow morning!

I have recently started making shakes in the morning before going to the gym but any normal healthy breakfast will be fine.

Good luck! And way to go in taking another step towards a healthier you!

fatkittiekat

a month ago I joined a local gym for the first time, and I had been extremely sedentary, so I took it easy. what I did was stretch, then walk at a moderate speed on the treadmill for 20 minutes, which was killing me, but I survived. after wards i did a few leg exercises, with weight i could handle. I felt really lost but if you have a buddy that would make you feel better. I now have a routine and do cardio for an hour and weight lifting every other day, targeting different areas each time. hope my experience helps guide you to a good start

msliu7911

If it is your first time I definitely recommend the classes! See if there is a schedule when you go in and try lots of different classes. Classes make working out fun. Al ot of places have step aerobics, kick boxing, zumba, body pump, yoga, etc. Take your time don't get discouraged. One thing I like to do is get on a machine where you can see other parts of a gym. That way while you are doing a machine your a comfortable with you can see how others do machines you might not be as used too or know what to do. Good luck tomorrow! Remember everyone has to start out at the gym for the first time at some point, everyone has been the new guy so don't worry too much!

Yes! Try to join some of the classes that usually come with a gym membership. Its the perfect place to start especially if you're not familiar with exercises.

As far as cardio- I love elliptical! If you're unsure of how to use it.. as the trainer/staff on duty to show you. Thats what they are paid for.

Lastly- DON'T WORRY THAT PEOPLE ARE GOING TO THINK YOU LOOK WEIRD! Trust me, when I'm in the gym I'm in a zone and I hardly notice anyone around me. In my opinion everyone is there to do the same thing so I look at everyone as equal.

Congrats on finally making this big step!

RunningMama1276

Thanks! There is no trainer or orientation (not that I know of) .. it's just the YMCA.. and I am SO nervous.. is that normal?! I'm so on the fence about it, I really want to start, but then I keep saying "What if I look weird" or "what if I'm the biggest person there?!" .. such a struggle!!

Being an ex-personal trainer (serving a short time at the YMCA) they should still have certified personal trainers that will walk you through an orientation on the machines. I did this numerous times. I do not know what time you are going so staff could be slim pickings, but seriously...ask at their front desk. You could cause yourself great harm by using machines incorrectly. You could also cause yourself a lot of grief becuase "you are working hard", but maybe you are not pushing as hard as you are capable of. Good luck! Welcome to the world of being a gym rat.

lovelee79

Thanks! There is no trainer or orientation (not that I know of) .. it's just the YMCA.. and I am SO nervous.. is that normal?! I'm so on the fence about it, I really want to start, but then I keep saying "What if I look weird" or "what if I'm the biggest person there?!" .. such a struggle!!

Sweetheart no matter how slow you go you are still lapping everybody on the couch !!
Good for you for going to the gym, don't be nervous. You're going to love it. Don't worry how you look, most people are too involved in what they're doing to pay much attention to others anyway. Make sure you bring water, and I always have my ipod to rock out to!
Try out a cardio machine or two, then test out some weight machines, experiment and play around. If there is someone at the front desk, ask them to show you how to use the equipment. I personally can't eat anything before I workout, I feel sluggish and get side cramps if I do. So I prefer to exercise on an empty stomach. to each their own.

TheMissingSock

if you don't want to feel stupid because you look like a newbie, here's my advice.

go in, hop on a treadmill, and while you are walking and getting warmed up, scope the place out. when i'm on the treadmill at my gym i can see all the goings-on in the place.

and remember, the rest of the gym rats were new once too! give 'em hell

mhotch

I belong to a Y. Definitely ask for assistance. They will assign you to a wellness coach that will take you around and orient to all the machines. You may need an appt for this. Ask about the different programs they have. There is a commit to fit, but I don't know much about it. I use the "activtrax" program. It is an online strength training program. Each and every visit, the computer gives you a different training program for the day. It takes the guess work out of strength training. Ask about it. try everything and find what you like.

chica23GK

You've received a lot of good advice & helpful information - I don't want to be repetitive, so I just want to say "Go & have fun!" If you do something silly, so what. It's not a contest or a competition - tomorrow is all about YOU; it's your day, your first day. Just like any first days - first day of school, first day at a job - it's natural (normal) to be nervous but don't let your nerves get the best of you ... each day WILL get better. So put on something comfortable and your best smile and go for it!! You have all these MFPals rooting you on - and we want to hear all about your first day

mclaughlin709

Thanks everyone!! You've all been such a great help. I do have one last question! What do you usually bring with you, if anything? And one more, lol.. what to wear?

callmeabeast

what ever advise you take from these response also take this advice: STRETCH! Before you workout and after. After your workout make sure you stretch in positions longer than 10 seconds! And before you are basically just wanting to loosen your muscles and warm up so do shorter lengths of stretches (try and avoid sitting stretches for your warm up stretch). I see way too many people leaving the gym without stretching and this will REALLY hinder your progress!

As for eating, I personally like to eat an hour and a half before working out and I load up on complex carbs! Not things too high in fiber though. If you are running short on time and need something to feed your stomach (quickly) and your workout go for simple carbs like fruit (avoid starchy kind) or some kind of bar. There are actually pre-workout mixes that you can buy, I use Muscle Pharm Assault and I'm suppose to drink it 30 mins before my workout on an empty stomach and I only use this about 2 times out of the week.

As for the gym itself, when I first started I took a walk around the entire gym to see what it had to offer and what looked interesting and then I started with a couple reps on everything. You might feel most comfortable getting on a treadmill or an elliptical and while you're on that scope out the place and see what you want to do. Most machines have diagrams of what muscles you are working and how to use the machine itself and those are really helpful!

Oh and most importantly don't forget that you are doing this for YOU! There is no need to worry about what other people might be thinking about you, and in all reality everyone there is focusing on themselves as well. You just have to remember that fitness is a self achievement and you are the only one that can make progress. I actually commend people I see in the gym that are starting out because they are making this first step while some people are still on their couch. I never ever ever judge anyone at the gym because we are all just the same, working on bettering ourselves! So congratulations on taking the first step on this amazing journey!! You are already a step ahead of most people!

Spanaval

Dress in comfortable, non-restrictive clothes. Wear a supportive sports bra. And good, supportive shoes. Didn't really bring a whole lot, other than a hand towel, water bottle, and a fruit or something to munch on after the workout.

callmeabeast

OHHHH and after you workout, your post-workout nutrition is crucial!! If you do a lot of weights and muscle toning have some protein! If you only do cardio go for carbs to replenish! and if its a mix of both cardio and muscle toning go for both carbs and protein!

HonkyTonks

Cardio - I recommend starting off with a brisk walk if you haven't been active in a while. Set the treadmill to a speed that's slightly uncomfortable (I recommend you don't grip the sides or the front handles if you can) - incline walking is also a great way to burn calories without burdening your joints. Work your way up by intermittently splicing up the intensity.

Also try the elliptical - crank that sucker up a couple of levels for some resistance and do intermittent high intensity/low intensity

The rowing machine can be fun. I dislike the bikes but that might also be enjoyable.

Weights - Does your gym offer a free PT session or anything? It might be an idea to consult with a PT to get assistance on technique/form for weight training. Check out youtube videos for tips, the machines will also usually provide instructions on use somewhere. Don't be afraid to ask the gym staff for help, if it's a good gym they will be more than happy to give you some pointers on how to use the equipment.

Drink plenty of water (before, during and after)

Stretch at the end, especially if you did weights.

If you do weights it's a good idea to have a nice protein rich meal afterward. Don't worry too much about eating before hand. I find that working out on a full stomach is kinda icky.

Don't be one of those people who wanders around aimlessly at the gym, 2 minutes on the treadmill, one set of bicep curls, some sit ups, and 15 mins on the bike (you know the type). Have intent. Make a plan. Know what you wanna achieve when you walk in the door. If you push yourself every time you go, you'll enjoy yourself more. Switch it up as well, to stop it from being choreish and boring